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Master the Essentials: 4 Sources of Athletes’ Reduced Risk For Injury

Master the Essentials: 4 Sources of Athletes’ Reduced Risk For Injury

“From birth, man carries the weight of gravity on his shoulders. He is bolted to earth.” Jacques-Yves Cousteau   Injury/Pain is not the enemy it is a signal from your body that requires responsibility.   To reduce your risk of injuries a proactive approach is fundamental, involving a practice that places an emphasis on the four UpRight Movement Principles of: Mindset, Recovery, Nutrition/Hydration, and Movement. Here’s how to protect your investment in yourself by maximizing four of the leading sources of success.   1. Restorative Sleep: Wake and sleep with nature’s rhythms of light and dark. Expose yourself to fresh air and natural sunlight daily. Avoid caffeine after 12 PM. Avoid alcohol and try to minimize consumption of grains, sugars, and artificial sweeteners close to bedtime. Start winding down 2 hours before bedtime and dim the lights in the house, (incl. TV and Computers). Make bedroom dark and cool. Rest when tired, and sleep deeply by 10 PM for 8-10 hours. 2. Restorative Nutrition: Hydrate your body with quality water- approximately .5 – 1 oz. per pound of body weight. Minimize your intake of other beverages like sodas, energy drinks, fruit juices, teas, coffees, and alcohol. Limit your intake of processed-grains, sugar, artificial sweeteners, nicotine and/or narcotics. Nourish your body with quality, fresh, nutritious whole food that is optimal for your genetic needs and health. Eat breakfast soon after awakening. Chew your food thoroughly, enjoy and be grateful for your food, which supports your life. Eat regularly, avoid eating when overly hungry, and eat slowly until satisfied. 3. Durability: Develop Quality Symmetrical Mobility, Balanced Posture, Motor Control, Postural Control, Efficient Movement Pattern Skills, Optimal Strength...
Nutrition: Fuel For It

Nutrition: Fuel For It

“Food is far more than fuel; it’s a language that programs every function of your cells.” Catherine Shanahan, MD, Deep Nutrition   Due to UpRight Movement’s dedication to providing you with “best in practice” services we are now referring clients to Origins Nutrition (Nutrition Services) if we feel they could benefit from nutrition counseling in their wellness program. To help fulfill our shared vision and sense of responsibility to upgrade lives, we offer 10 – 20% savings on our services when...
Practicing Awareness: Body Scan

Practicing Awareness: Body Scan

“Without loving-kindness, staying in pain is just warfare.” Pema Chödrön   Being mindful is to have a conscious awareness of the present moment; to allow the full experience of humanness to occur- allowing thoughts, feelings, sensations, whatever shows up to simply exist. The conscious mind is our objective or thinking mind, however the subconscious mind stores and retrieves everything that has ever happened to us and controls 90% of our lives. The practice of being present provides access to the subconscious mind and Autonomic Nervous System (ANS), which contains an enormous amount of knowledge, memories, wisdom and recovery processes that we are likely underutilizing. One of the primary ways to access the subconscious mind is meditation. It can simply be a period of awareness where you stop everything you’re doing and simply pause to notice what shows up in stillness and silence. The Body Scan is one practice that can help you to begin to manage your subconscious mind. Find a quiet, comfortable place to lie down or sit. Put aside anywhere from 5-45 minutes for the scan. The time you allot will affect how slowly or quickly you move from one area of your body to another. UpRight Movement helps to support the positive management of  Your “BODY SCAN”, with its newest Body Scan handout. Improve your Mindset and make progress toward your goals by leveraging UpRight Movement Principles. Aid your Recovery, Health and manage Stress so you can feel better, move better, and perform better! The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines.   Click...
When Hungry, Eat. When Thirsty, Drink. When Tired, Sleep.

When Hungry, Eat. When Thirsty, Drink. When Tired, Sleep.

“Look to the season when choosing your cure.“ Hippocrates   All of the natural world lives and thrives with cyclical rhythms. As the sun shines upon one horizon, the moon beams upon another; one offers a time for more movement and the other for more rest. The seasonal rhythms of Spring and Summer have more temperate weather and longer days that support new life and increased activity, while the shorter days of Fall and cold Winter temperatures offer opportunities for restoration and regeneration. Often the period between October and April marks the cold and flu season across the Northern hemisphere. Perhaps a few reasons that can leave us more vulnerable to illness are: Decreased outdoor exposure of light and air Increased indoor exposure to people who have the cold/flu Increased Holiday Stress Increased Sugar and Alcohol consumption With these added holiday-season stressors, it may be even more important during this time of the year to balance your life and support your health and fitness. Consider the upcoming change of seasons as an opportunity to pay attention to how your body feels and practice balance. This might include more cheer, rest, sound nourishing food, appropriate restorative movement; and perhaps less guilt, food deprivation, and excessive workouts. The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. You can power your recovery, health and performance with UpRight Movement’s support and its Regeneration...
Are Your Supplements Safe?

Are Your Supplements Safe?

“Food first, supplements are supplemental.” Mark Verstegen, Founder and President of EXOS   Are your supplements safe? If you read the recent article in Consumer Reports, you might think they aren’t safe at all. There are a lot of misconceptions about what the supplement industry is doing and how it is regulated by the FDA. *SIX REASONS YOU MAY NEED TO FILL THE GAPS MEDICAL DIAGNOSIS SPECIFIC STRENGTH & POWER GOALS INCREASED PHYSICAL ACTIVITY DIGESTIVE ISSUES INCREASED STRESS KNOWN NUTRITION DEFICIENCY *This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. As one of the most respected supplement companies in the world, Thorne Research strives to educate consumers on the facts about the supplement industry. Learn more by watching the video links below. Power Your Recovery, Health and Performance with THORNE RESEARCH: Sports Performance within UpRight Movement’s Recommended Products Nutrition section Page. The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines. Or Click Here For: THORNE RESEARCH: Sports Performance...
Managing Inflammation

Managing Inflammation

“Let food be thy medicine and medicine be thy food.” Hippocrates   Did you know that you  can manage inflammation through nutrition? While some inflammation is necessary to fight off infection and repair broken-down muscle after a workout, chronic inflammation can cause serious health issues. Eating quality meals high in vegetables, fruits, antioxidant-rich grains, fish and healthy proteins, and nuts and seeds has been shown to help prevent long-term health issues by helping to limit inflammation.  Learning simple strategies to control inflammation in the body can be a game changer for your health, performance, and recovery. Here are five dietary contributors to inflammation to be aware of. Fill your diet with anti-inflammatory options like grass-fed meat, fish, eggs, and fruits and vegetables.   Omega-3 fatty acids are also a great source of healthy fat that have been shown to help maintain the body’s normal inflammatory response during strenuous exercise.* THORNE RESEARCH: Sports Performance | Omega-3 *SIX REASONS YOU MAY NEED TO FILL THE GAPS MEDICAL DIAGNOSIS SPECIFIC STRENGTH & POWER GOALS INCREASED PHYSICAL ACTIVITY DIGESTIVE ISSUES INCREASED STRESS KNOWN NUTRITION DEFICIENCY *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. UpRight Movement helps to support the positive management of  Your “INFLAMMATION”, with its newest Inflammation handout. Improve your Mindset and make progress toward your goals by leveraging UpRight Movement Principles. Aid your Recovery, Health and manage Stress so you can feel better, move better, and perform better! The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see...